Many patients have questions: Is my plantar pain because I have a bone spur on the bottom of my foot? Heel spurs make people feel painful, so “bone spurs” are demonized in people’s minds as the culprit of heel pain. But in fact, heel spurs are not the cause of plantar heel pain. Studies have shown that 63% of people with heel spurs have no pain symptoms. Plantar fasciitis ≠ bacterial inflammation of the plantar fascia First of all, it is important to emphasize the concept that plantar fasciitis ≠ bacterial inflammation of the plantar fascia, but the acute or chronic injury of the plantar fascia caused by the long-term effect of overload pressure, which causes pain. The most common cause is frequent prolonged walking including activities such as mountain climbing and fitness, hiking, and shopping in stores, which can easily cause chronic damage to the plantar aspect of the foot for several days in a row, leading to plantar fasciitis. In addition, there are structural factors that cause abnormal tension in the plantar fascia, such as flat feet, high arched feet, heel tendons are too short, etc., which may cause pain in the waist, hip, knee and ankle due to improper posture when walking in the long run. Many patients are confused whether it is better to walk more or less when I have heel pain. So in the end, how many steps a day is the right amount of exercise, but also to ensure that the feet and legs do not hurt? It varies from person to person, and should be based on their own age and physique, choose targeted exercise, and adhere to it. Not walking tens of thousands of steps a day will make the body healthier. It is best to choose an hour in the early morning or after dinner, to 30 minutes to an hour is appropriate, walk 5000 to 8000 steps a day is more suitable: 1, young adults 7000-8000 steps a day is the normal amount of walking; 2, the elderly or frail people 5000-6000 steps a day can achieve the effect of exercise. Relieve plantar pain home tips 1, do simple stretching. Stretch your toes and calves from time to time throughout the day to prevent hardening. By relaxing the ligaments, you can strengthen the muscles in the arch of the foot and can reduce pain. 2, you can put a golf ball or a bottle filled with water in the freezer and use it to massage the soles of your feet after it freezes into ice. Remember to massage the inside of the arch thoroughly to reduce the inflammation and relieve the pain caused by plantar fasciitis. 3. Use a night immobilization brace. Night fixation clips can be fixed at the ankle at a perfect 90-degree angle, thus ensuring that the toes remain extended upward to stretch the arch. This prevents stiffness and spasm from occurring at night and keeps the ligaments continuously stretched throughout the night. 4. Attention! Please avoid using heating pads if pain increases. There is no denying that some patients can use heating pads to relieve pain, but heat can also cause inflammation and make symptoms worse. We do not recommend the use of heating pads or heat packs for plantar fasciitis at home.